Obesity and Depression- Can You Have One Without the Other?

Here’s a statistic that makes me want to cry – it is estimated that as many as 72 million American adults are obese and about 24 million are morbidly obese. (References:  the Centers for Disease Control and Prevention and the American Society for Metabolic and Bariatric Surgery.) The physical consequences are frightening. We know that there is a significant increase in premature death, Type 2 Diabetes, heart disease and cancer.

We also know that psychological consequences are distressing. Among the concerns are: low self-esteem, impaired social relationships, poor body image, decreased quality of life, anxiety and depression.  Research tells us that depression is present in obese woman and in severely obese teens. What is isn’t able to tell us yet is – is the depression the result of the obesity or is the obesity the result of the depression?

If you follow my work you know that I believe that emotional overeating contributes to excess weight. While genetics, environment and lifestyle are most certainly factors, addressing the emotional components of one’s life can positively affect one’s eating and therefore one’s weight.

This may be a chicken and the egg discussion but one thing I know for sure is if you deal with your depression in a constructive, productive way and don’t turn to food to cope with it, your chances of managing your weight and your health are greatly improved.

Until next time,

Dr. Sheila

[Reference: The Psychological Skinny on Obesity by Michael G. Wetter, PsyD. in the Los Angeles Psychologist (September -October 2013)]

Getting Enough Sleep Can Help Manage Your Food

If you have ever gone to an Overeaters Anonymous (OA) meeting in your efforts to gain control over your eating, you may have heard the acronym HALT which stands for Hungry, Angry, Lonely Tired. OA teaches the importance of recognizing these states of being and how to best respond to them, and I agree. In my books, I talk about the ”H” (hungry) and its role in physical and emotional hunger. In this blog, I want to address the ”T” (tiredness). Many people eat when they are tired because they are looking for a burst of energy, something that will get them through the rest of the day.

In my book The Best Diet Begins in Your Mind –Eliminate the Eight Emotional Obstacles to Permanent Weight Loss, I identify eight emotions over which people eat. Tiredness is not listed among them. I was once asked why not? The answer is simply that being tired is not an emotion. It is a physical need which needs a physical response.

So what should you do when you are tired? The answer is sleep! But what if sleep eludes you? That’s where the practice of sleep hygiene comes in. Sleep hygiene tells us what to do to get goodnight’s sleep. Here are some suggestions:

1.       Keep your bedroom as dark as possible.  Use blackout shades or a sleeping mask to block any extraneous light.

2.       Set a sleep schedule. Go to bed and wake up at the same time 365 days a year.

3.       Avoid caffeine and nicotine. These are both stimulants and can interrupt sleep.

4.       Unwind before bed. Turn off the TV, end heavy discussion and quiet your mind.

5.       Avoid the clock. Noting how much or how little sleep you are getting can be counterproductive.

You can find more in my book Self-Fullness: The Art of Loving and Caring for Your ‘Self.’

Until next time,

Dr. Sheila

Help Your Children Now before it’s Too Late

I am frequently asked to help parents learn how to feed their children so they don’t end up overweight or obese. According a recent article in UCLA’s health magazine Vital Signs (Winter 2014, Vol. 61) obesity rates in children have doubled in the last thirty years and have tripled in adolescents in that same time period. OMG!  As of 2010, over 33% of US children and teens were overweight or obese. These numbers are staggering and heart-breaking and the consequences are devastating.

The physical health of these children is deteriorating. For example, we are seeing an increase in diabetes and heart disease. Their mental health is suffering too.  Self-esteem and school performance diminish, as do, social interactions and healthy relationships in children who are overweight.

 My best advice for parents who want to help their kids is to help themselves first. Children learn from what they see and hear. Be the role model. Manage your own weight through healthy eating, proper exercise, regular sleep and managing your emotions.  Be active with your children. Instead watching TV, go for a hike, ice skating or play catch. Fill your home with healthy foods and snacks. Maintain regular bedtimes and offer appropriate emotional support. Don’t use food as a reward or punishment. Separate food from your child’s emotional needs.  These good habits for all of you.

If want to learn more about how you can help your kids, go to www.uclahealth.org/childhoodobesity.

 Until next time,

Dr. Sheila

Are the People in Your Life Making You Fat?

No man is an island – no woman is either for that matter. We live, work and play with others. My question to you is – are those “others” helping or hurting your weight loss efforts?  Health magazine (www.Health.com. January/February2015 issue) recently reported the finding of several studies that tell us that the people in our lives may be making us fat. One study said that if your spouse is obese your chance of becoming obese is 37% greater than if he were slim and another study said if your friend is overweight your chances of being overweight increase by  57% . A study comparing women with children and women without found that women with children ate 400 MORE calories a day than their childless counterparts.  Lastly, it was found that when you go out to eat with 7 or more co-workers you will eat 96% more food than if you ate with fewer people.  WOW! So what can you do? Arm yourself with these facts and plan. Remember to eat based on your physical needs and let the companionship and camaraderie of the people in your life help you meet your emotional ones.

Until next time,
Dr. Sheila

Food and Money

In my work with people who struggle with emotional overeating I am often struck by the financial struggles they tell me about. The words they use to describe their eating, such as “out-of-control”, “never enough”, “I over did it” and “I have to cutback” reflect the very same sentiments they use to describe their money woes. They say things like “I spent too much”, “I don’t earn enough,”  “I don’t have enough,” “I couldn’t stop myself,” “I really wanted it” and “I can’t get enough.”  Why? In my experience people’s relationships with food and money mirror each other. People eat for emotional reasons and they spend for emotional reasons.  If food is used to assuage a poor self-image buying material items can do the same thing. What is your relationship with money? Does it resemble your relationship with food? The good news as you heal your emotional relationship with food may find that your money issues are healing as well.

Until next time,
Dr. Sheila

Positive Self-Talk to Help You Look and Feel Better

There is a field of psychology known as Cognitive-Behavioral Therapy. CBT, as it is commonly referred to, provides helpful tools and techniques to alleviate many of our major emotional ailments. Among the principles of CBT is the idea that our thoughts cause our distress so if we can change our thoughts we can change how we feel. Using positive self-talk can help you feel better about yourself, your life and your future. You can also use positive self-talk to change your relationship with food. Sometimes referred to as affirmations, positive statements repeated to yourself can change the way you think. Give it a try. Below are 5 positive statements you can use to begin thinking differently about your body, your food and your emotions. If you don’t like these, or they don’t suit your needs, make up new ones. Then throughout the day for the next 7 days repeat these statements to yourself as often as you can. Your mind will thank you for it!

1.       I always eat based on my physical hunger.

2.       I always deal with my emotions directly.

3.        I stop eating when I am physically full.

4.       I take excellent care of my body.

5.        My body looks and feels great.

Until next time,

              Dr. Sheila

Dieting Myths and Mistakes

The Nutrition Action Health Letter (www.cspinet.org) has helped us again with an article about 8 mistakes we make when it comes to managing our weight. The article, which appeared in their April 2015 issue, identified the following mistakes, are you guilty of any on them? (1)It’s ok to eat now because you think you can lose it later; (2) once you lose the weight its off forever and you don; have to keep “trying”; (3) all body fat is the same – it doesn’t matter where you gain it; (4) a serving is a serving; (5) all calories are created equal ;(6) caffeinated drinks and supplements will boost your metabolism enough to offset any extra food you may have eaten ; (7) the perfect diet exists; and (8) you went to the gym so you can have an extra slice of pizza with dinner. NO! NO! NO! All of these statements are false. The key to managing your weight is eating a healthy diet that meets your body’s physical needs and addressing your emotional life in a way that does not involve food. But you knew that already! J

Until next time,

Dr. Sheila